Practice rope climbs and then…
Alternating every 2 minutes for 10 rounds
Group 1 - 5 rope climbs + max unbroken flexed arm hang (chin over bar)
Group 2 - 10 unsupported single arm bent over dumbbell row (each arm)
…
Then...
21-15-9 (10 min cap)
KB SDHP (70/53)
Squat Mixers
:30s plank
*upon completion - perform 30
hollow rocks